Just so everyone knows…. The RÖK is not going to allow whining and self entitlement….

we are here to get to work and better ourselves so we can better the World!!!

Then after we’ve sweat and busted our asses we will enjoy beers and good company.


Bench Press

10 x 2 @92%

3 x 10@75%


5 Rope Climbs

25 WallBall

10 DeadLifts (225/145)

25 Toes to Bar

10 DeadLifts

25 WallBall

5 Rope Climbs

Fat matt owns the 630 Pm class